The eight keys to achieving your new year’s resolutions

AT THE start of every year people make new year’s resolutions with the best of intentions. This is the year they intend to give up smoking, exercise regularly, lose 10kg, or save more. But research consistently shows that within a week 25 per cent of people have already given up on their promises with only 20 per cent of people reaching their goal.

The hardest part, when it comes to building new habits, is sticking to them long enough for them to become ingrained. We now know that the old 21-day rule for forming habits is a myth. It actually takes around two months for new habits to become automatic. The good news is that the following eight keys will help you make even the toughest habits stick.

1. HAVE A ROCK SOLID WHY

This is the most powerful ingredient in being able to stick to new habits, having a ‘why’ set in bedrock. Why is it so important for you to adopt this new habit? This will be your anchor during the challenging times ahead when your commitment wavers. Also, being able to enjoy the intrinsic benefits of a habit, such as the feeling of running, has been found to provide longer-lasting motivation benefits than running for the sole purpose of losing weight.

2. MAKE USE OF ALL YOUR RESOURCES

Stay focused on all of the resources you have that will help you maintain the habit such as other habits you have successfully adopted, personality strengths such as discipline and creativity, and family support. When you experience setbacks you will be tempted to lose sight of your past successes and instead look for reasons why you won’t succeed. Overcome this by staying focused on your history of successes.

3. GET INTO THE HABIT OF USING THE HABIT

Set yourself up for success by setting and achieving small tasks that get you into the habit of simply using the new habit. If you’re returning to the gym after a year-long lay-off, only do a workout every third day for the first few weeks. Gradually, over several weeks, increase the number of workouts, exercises, sets, and repetitions.

4. LINK NEW HABITS TO YOUR ESTABLISHED HABITS

One of the most effective ways of making habits stick is by making use of your current daily routines. Established habits are a powerful way of reminding you that it’s time to act on your new habits. For instance, instead of the vague “I will get fitter,” you could say, “When I come home and change my clothes (established habit) I’ll go for a 15 minute walk (new habit).”

5. MODIFY YOUR ENVIRONMENT FOR SUCCESS

Ever noticed that when you are demotivated or stressed you lapse back into your old unwanted habits? Anticipate this by restructuring your environment during the important two-month habit forming period. After removing items associated with your old habits create an environment that encourages you to use your new habits. Replace unwanted chocolate in the cupboard with wanted dried fruit. Cancel your cable subscription and place books on the coffee table instead.

6. ANTICIPATE THE END OF THE HONEYMOON PERIOD

The most difficult time for most people trying to adopt a new habit comes once the initial ‘honeymoon’ period ends, usually after six weeks. The new habit, perhaps working out at a gym, becomes monotonous and your enthusiasm plummets. The trick is to change it up. Change the sequence of exercises, try new routines, bump up some of your weights, talk to different people, add in the occasional spinning or pilates class for variety.

7. PLAN FOR RELAPSES

Stumbling is a normal part of the process when starting a new habit. Brainstorm obstacles you might face, perhaps a lack of family support, insufficient time, a lack of discipline, or forgetfulness. Then devise a response strategy for each that you can instantly execute to stay on track. For example, if you get home too late for your usual 40-minute run maintain the habit by settling for a 5-minute walk.

8. ACCEPT FULL RESPONSIBILITY

When you accept full responsibility for all your results — both good and bad — you ramp up your staying power dramatically. To maximise your accountability try keeping a visual record of your new habit on a calendar stuck to your fridge or on your iPad, inform friends of your goal, or use social media to track your progress.

Dr Bruce Wells is a happiness expert. He is the author of Happiness Anywhere Anytime. For more information visit www.drbruce.com.au